Fitness is about building muscle or losing fat, or both at once. While the outlook might be the main goal, muscle-building/fat-shredding workouts come with awhole bunch of other health benefits.

Muscles support our upright body posture and help preventing chronic pain. Lower body fat percentage helps our heart and other organs function better. Both support our longevity and help us enjoy an active, healthy life.

Fitness is a lifestyle and yes, abs are still made in the kitchen. If you are looking to shape or tone your body for summer, you will have to dial in your nutrition as well. But if you are curious about new ways of training, we have eight full-body fitness workouts which will help you build muscle, burn fat and feel better overall.

Full-body fitness workouts are more fun

Complex routines save time and make more out of a less. They go well with everyday problems such as “on-the-road” or “no-time to work out”. The following workouts are a mix of strength, stability and cardio. Some are classic bodybuilding sessions, others will make you shake and sweat. All of them are more fun than the old school split-days routines.

The barbell only training session

The following workout has a classic hypertrophy scheme: 3 sets of 8-12 reps, same weight, of everything. Try to push as hard as you can, but make sure your technique stays clean. Do not perform it more than three times a week.

Feel the burn

If you like the pain, this is one of the full-body fitness workouts you necessarily have to try. Keep the tempo slow and focus on targeting the main muscles groups: legs in set one, upper body in set two.

Bulgarian split squat is actually a lunge with the back leg fixated on a bench. Video:

Full-body workouts you can do at home

The no-equipment home workout

You do not need equipment to do a good training. Just follow those rules: touch your knee with both hands at the lower point of each single leg deadlift and keep your back straight. Use a chair or a table to support your dips.

You can always use a chair or a table to perform exercises such as dips. Video:

The “no time to work out” routine

This is a quick, simple routine that takes no more than 15 minutes. If you have gym equipment such as dumbbells or kettelbells, use them for the first two exercises. If not, not worries, pace yourself faster to make the set more challenging.

If you can’t do a push up yet, here’s a tutorial to achieve one. Video:

Take fitness outside

The intense full-body fitness challenge

Find a steep hill. If you don’t have a bar, or a tree, for pull ups, swap them with push ups. Repeat the set 3-4 times, rest and recover fully between the rounds. This is that one workout where your stomach might get a bit upset.

The workout should be done at lower intensity. If you can’t do a push up (yet), find a bench or a tree and scale it. Do not sprint or exhaust yourself within the first minutes of the workout. Your goal is to move for 20-30 minutes.

Run or fast walking for 20-30 min each new minute: 3 push ups and 3 squats

Before performing squats, warm up and prepare your body. Video:

If you feel insecure about the technique or execution of a certain exercise, find a certified trainer and learn the movements first. Keep health a priority. But also, whatever workout you decide to tackle on, make sure you have fun.

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Polona has been working in sports media for almost a decade. She is a former editor of the biggest European online magazine on functional fitness with expertise in graphic and interactive communication. Business aside, Polona is also a former competitive alpine skier with a passion for weightlifting, crossfit and outdoor sports.